Strict Press 5×3

Strict Press:
#1: 3 reps @ 70% of Strict Press 1RM
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 3 reps @ 90%
*If strict press 1RM is unknown, get heavy!

Grind & Rest

4 Rounds for Reps
Minute 1 – 15 Deadlifts (135/95)
Minute 2 – 10 Bar Facing Burpees
Minute 3 – 5 Ring Muscle-ups
*Sub RMU for 5 Ring rows, 5 Ring dips (assisted or kipping)
*Goal is to Sprint and rest remaining of minute. If unable to achieve 10+ seconds of rest, cut reps back the next round.

120 Reps possible (Ring rows + Ring Dips = 5 reps)

One Minute at a Time

3 Rounds for Reps
Minute 1 – 50 Double Unders
Minute 2 – 20 Walking Lunges
Minute 3 – 15 Hang Power Cleans (75/55)

RX+ (95/65)
*Score is total reps – total of 255 possible

Deadlift 5-3-2-1-1

Deadlift for load:
#1: 5 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%

Bear Down Tuesday

10 Minute AMRAP
100′ Bear Crawl
15 Sit-ups
20 Box Jumps (24/20)
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